FItness and Performance are in red
Strength: On the minute, for nine minute:
Minute 1: 30-45 seconds nose and toes handstand hold Minute 2: 10-15 Toes to bar Minute 3: 2-3 Muscle up Negatives (start in support and slowly drop down under the rings), Or 2-3 transitions
WOD:3 rounds for time of: (cut off 25 minutes)
-Row 500 m
-21 Burpees
-Run, 400 m